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Metcon (No Measure) Two point plank 1min Boat pose 1 min 4 rounds Metcon (No Measure) Hanging Knee tucks Ring knee tucks (hold 5 sec @ top) 3×4 Metcon (10 Rounds for time) Ski 1:30/:30 10 rounds Record average 500m
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Metcon (No Measure) Emom 5 200m sprint Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sot-ups x10 Wall walks x2 Rest 5 AMRAP 5 Row 150m 6 burpees over Erg
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Metcon (No Measure) Seated hammer curl (alternating) 4×12 Seated lateral raise 4×8 Metcon (Time) Strict knee tucks x15 Farmers carry 100m Push-ups x15 4 RFT
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Metcon (AMRAP – Rounds and Reps) AMRAP 40 Run 800m 25 KBS 35 dubs 45 sit-ups
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Metcon (No Measure) Plank 1min Side to side knee tucks 10/10 V-up x15 4 rounds Metcon (No Measure) Every 4 min for 24 min Bike 9 cal x15 toes to bar x15 KBS
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Metcon (No Measure) Curls (reverse, Hammer, supernate) 3×10/10/10 Skull-Crushers (barbell) 3×10 Superset these two Metcon (AMRAP – Reps) Tabata KB Clean and Jerk (from Hip) Suitcase Deadlift (same side as c&j) Switch arms. 8 rounds each arm (16 total)
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Metcon (No Measure) Front/45/lateral raise 3×10/10/10 DB Row 3×10 Metcon (Time) Run 1k Bike 2k Run 1k
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Metcon (No Measure) Lat Pull-down Lateral Raise 4×12 (super set) Seat Row seated Press 3×12 Metcon (AMRAP – Reps) 1 min Intervals KB SDLHP Kness to elbows assault bike med ball slams rest 3 rounds
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Metcon (No Measure) Skull crushers (db) Incline hammer curls 4×8 Lateral raise 3×12 Metcon (Time) 70 burpees 6″ target 60 sit-ups 50 KBS 40 pull-ups
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Metcon (No Measure) Aerobic Capacity 30min 400m run 20 DB Thrusters 35/50 20 Box Jump Overs
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/19

    Warm-up
    Jump rope

    Pivot Lunge

    Pike Push-up

    RKBS

    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)
    Tabata

    Dubs

    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU

    X9

    Front rack Lunge x20

    135/95

CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom

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